THURSDAY WOD August 10, 2017

9
Aug

THURSDAY WOD August 10, 2017

CrossFit WOD
PERFORMANCE

A.
Shoulder Press @ 20X1
Rest 2 minutes between each set.

*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep

B.
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Death March x 20 steps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
10 Burpees

 

 

BootCamp WOD
INTENSITY

Teams of 2  will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Deck of Cards
Teams of 2
Diamonds: KB Swings
Clubs: Medball Cleans (20/14)
Hearts: Cal Row / Airbike
Spades: Ball Slams
(One Person works, one person Rests)

Aces: 400m Run (Both Run)
Jokers: 50 ft Bear Crawl outside gym (Both)